Why Seniors Need a High Protein Diet?
When you hear high protein diet do you think of bodybuilders? Men and women with large arm, chest and leg muscles? Bodybuilders need high amounts of protein because they build muscle. But a high protein diet is important for seniors, too. No matter your age or level of fitness, you also need protein.
In this blog post, we discuss the benefits to a protein-rich diet while sharing some simple and tasty recipes packed with protein.
Your body relies on protein to function. Seniors especially need a high protein diet to maintain:
Overall health
Muscle strength
Balance, agility and resilience
Protein is one of the foundational nutrients that make up your body. Every cell in your body relies on protein to function including:
Skin
Hair
Nails
Muscle
Bones
Internal organs
Protein is essential for healing, building and repairing cells and body tissue. You need protein to:
Heal from injuries
Keep your fluid levels in balance
Recover from surgery or illness
Maintain healthy vision
Balance your hormones and digestive enzymes
Without protein, your body starts to break down muscle mass and bone strength. Research has found that seniors are not able to use protein as easily as younger people, so their bodies may need more protein to meet its needs.
A diet high in protein can protect you from losing muscle, and muscle is important because you require the use of your muscles for everything you do.
Strong bones and muscles allow you to get out of a chair, walk to the store, do yard work, go dancing, or play with your grandchildren. Even simple tasks like pulling on your socks and getting out of the shower are made easier by healthy and strong muscles.
As we age, it is normal to lose muscle mass, but a loss of strength can also cause you to fall. You may also be more susceptible to illness and injury.
The Bottom Line
Eating more protein is one of the best ways to reduce age-related muscle deterioration and prevent sarcopenia.
Staying physically active is also crucial and lifting weights or doing some sort of resistance exercise can work wonders.
Do you or a loved one need help improving their diet or overall health? Contact us today! We can assist with this or any other senior care needs you might have.
Recipe:
One Pot Chicken and Broccoli Quinoa
One Pot Quinoa, Chicken and Broccoli is a flavourful healthy quinoa pilaf recipe ready in 30 minutes. Even quinoa cooks in the same pot.
Ingredients
Chicken:
2 lbs boneless & skinless chicken breasts, cut into 1” pieces
1 tbsp olive oil, extra virgin*
1/2 tsp cumin, ground
1/2 tsp all spice (optional but good)
1/2 tsp himalayan pink salt
Ground black pepper, to taste
Quinoa:
2 medium onions, diced
3 large garlic cloves, minced
1 large carrot, shredded
1 tsp olive oil, extra virgin
1 1/2 cups quinoa, uncooked
3 cups boiling water or low sodium chicken stock
3/4 tsp himalayan pink salt
1/2 tsp cumin, ground
2 bay leaves
1 lb broccoli, chopped
Instructions
Preheat large deep skillet or a dutch oven on medium-high heat. Add Chicken ingredients and saute for 10 minutes, stirring occasionally. Drain liquid if necessary and cook until golden brown sides appear. Transfer to a bowl and set aside.
Add olive oil, onions, garlic, carrot and cook for 3-5 minutes, stirring occasionally. Add pre-cooked chicken, quinoa, water, remaining salt and cumin, and bay leaves; stir. Bring to a boil, cover, reduce heat to low and cook for 20 minutes.
Now it’s time to add broccoli. At this point quinoa should be cooked al dente. Add broccoli, stir, cover and cook for 5 more minutes. Serve hot.
Store: Refrigerate in an airtight container for up to 3 days.
Freeze: Fully cook, cool completely and freeze in an airtight container for up to 3 months. Thaw on a stovetop with a splash of water covered on low.
